CrossFit 101


Introducing a new beginners class.

We have now added a new class to the mix. Its called CrossFit 101 and its aimed at beginners who are completely new to CrossFit. We will go over the basics much like our Fundamentals 2 week course but with a few key differences and focus.
  • This is not a 2 week course, its a monthly membership. Participants can stay in this class for as long or as little as they like. Some people will be ready to graduate to main class in 2 weeks, others maybe very comfortable and happy in CrossFit 101 for months.
  • Participants will get skill-ready for the CrossFit main class. We will go over much of the same exercises but with an even closer eye on quality of movement.
  • Workouts will be easier than main class, as the athlete progresses, he or she will scale up as needed. Ultimately their fitness will improve and they will be confident enough to make the jump to main class.
  • Its a rolling start. Meaning, new members wont have to wait 2 weeks for the next class to start. They can jump into CrossFit 101 as soon as they sign up.
  • Our introductory cost for this new class is $79/month. Yes thats not a typo, it really is a smoking good deal. Price will increase as we add more time slots.
  • For now it will be replacing our Fundamentals course and running at the same time, Monday thru Thursday at 7pm.
So go tell a friend this is a great way to get started. Sign up online here or shoot me an email if you have more questions.


Workout of the Day 12/2/2014 – Tuesday



Back Squat 5 x 5

EMOM 20:
Odd: 15 KB Swings (1.5 pd/1 pd)
Even: 10 Thrusters (75#/55#)


Pause Back Squat 5 x 5

Pause at the bottom of your squat for 3 seconds before driving back up to the top.

EMOM 20:
Odd: 15 KB Swings (2 pd/1.5 pd)
Even: 10 Thrusters (95#/70#)

CrossFit 101

A. Snatch

B. EMOM 10:
3 High Hang Power Snatch

5 Push-Ups
10 Slam Balls
15 Box Jumps